Mind Pump: Raw Fitness Truth - 1348: How to Change Lifting Tempo to Improve Gains, the Pros & Cons of Pre vs. Post Workout Cardio, the Importance of Eating Vegetables When Bulking & More

Episode Date: July 31, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about changing lifting tempo every time you phase into a new workout regimen, the benefit of doing cardio before or after lifts, eating vegetables or focusing only on calorie-dense foods when bulking and the best traits that gave each of them the most success in personal training. Toilet etiquette. (4:33) Will the MLB turn a blind eye to get ratings? (13:15) Mind Pump’s favorite ways to workout when time is limited. (18:21) Shout out to Legion + the pros and cons of stimulants. (23:19) Register for Sal’s upcoming Hardgainer Webinar today. (27:51) Mind Pump Debates: The UK’s new ban on junk food advertising before 9 pm. (31:23) #Quah question #1 – Should I be changing my lifting tempo every time I phase into a new workout regimen? (43:56) #Quah question #2 – Should I do cardio before or after my lifts? (49:53) #Quah question #3 – I’m bulking right now. Should I worry about getting my vegetables in during meals while trying to meet a higher caloric intake or just focus on the meat and potatoes? (53:46) #Quah question #4 – What do you feel were your best traits that gave each of you the most success in personal training? (58:18) Related Links/Products Mentioned July Promotion: MAPS Strong ½ off!! **Promo code “STRONG50” at checkout** FLASH SALE (ends Friday, July 31st, 2020): All MAPS Programs ½ off!! **Promo code “ATHOME50” at checkout** Is eight games too harsh? Breaking down Los Angeles Dodgers reliever Joe Kelly's suspension Can HIIT Workouts Be Effective? HIIT Workout For Fat Loss with Barbell (15 Minutes) | MIND PUMP Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump #1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss Hardgainer Webinar Mind Pump #1342: The Top 4 Mistakes Skinny Guys (Hardgainers) Make Working Out UK set to bring in strict new junk food rules including pre-9pm ad ban Mind Pump #1282: The #1 Key To Consistently Building Muscle & Strength (Avoid Plateaus!) Prime Bundle | MAPS Fitness Products - Mind Pump Media Is Warming Up Before A Workout Necessary? Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Mike Matthews (@muscleforlifefitness)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, the world's top fitness health and entertainment podcast, we answer fitness and health questions that are asked by viewers and listeners just like you. Welcome! Now we do that at the back half of the episode. So after about 38 minutes, we get into answering the questions. Now the first 38 minutes, we do our introductory portion.

This is where we talk about current events. We talk about studies. We have some fun conversation. Okay, so if you like to be a little entertained, tune in to the whole episode. If you just want the fitness stuff, if you don't like fun, fast forward. If fast forward to the past the 38 mark and then we'll answer the fitness stuff. So I'm gonna give you a breakdown of the whole episode. If you just want the fitness stuff, if you don't like fun, fast forward. If fast forward to the past the 38th mark,

and then we'll answer the fitness stuff. So I'm gonna give you a breakdown of the whole episode, okay? So we start out by talking about toilet etiquette. Apparently I am terrible with it, according to, definitely according to Adam. He says I'm not good with it. Then we talk about sports ball. Justin and Adam talk about the Astros.

They're Houston, right? Yes. Oh, yes, I got that one. Then we talk about the Astros. They're Houston, right? Yes. Oh, yes, I got that one. Then we talk about the favorite ways that we like to work out when time is limited this morning. I had an hour scheduled to work out, but unforeseen circumstances turned that into 20 minutes. So you can hear about how I turn to 20 minute workout into an effective workout. Then we talk about pre-workout supplements and we talk about Legion's stimulant-free pulse. So Legion makes regular pulse, which has the caffeine and all the other stuff, the beta alamine, alpha-GPC, the theine.

But they also make one that's stimulant-free. So those of you who are avoiding caffeine, people with hormone and balance issues, people sensitive to caffeine, stimulant-free pulse actually works, it actually gives you a little bit of a buzz without the stimulant. Now, Legion is a company that we're sponsored by, so we do have a hookup for you. Here's what you do, go to buy legion.com, that's B-U-Y-L-E-G-I-O-N, .com-forward-slash-mime-pump, use the code MindPump, either get 20% off your first order, or if you're returning customer,

you get double rewards points. Then we talked about the muscle gain, hard gainer webinar, that we have coming out in not that long. I think it's like next week. Yeah, like Monday. This is where I talk all about how to train your body if it's stubborn, if it doesn't want to build muscle, male, female, doesn't matter to build muscle, male, female doesn't matter.

I cover all of it. You can sign up at hardgainerwebinar.com. And then we talk about the UK's new ban on junk food advertising before 9 p.m. We had a nice debate. Very interesting. And that part of the episode. Then we got into answering the questions. Here was the first one. This person wants to know if they should change their lifting tempo every time they move into a new exercise phase. The next question, this person wants to know if they should do cardio before or after weights. The third question, this person's bulking, they want to know if they should worry about

vegetables or if they should focus mainly on the calories, the meat and the potatoes, for example. And the final question, this person wants to know what our best traits were that made us, what we think made us successful trainers. We talk about all about personal training and what we think makes a trainer successful yet. Absolutely.

Also, 24 hours left for our flash sales. So here's what we did. With our core maps workout programs, we included an at-home workout mod. Okay, so if all you have are dumbbells, you can now do all of our core maps workout programs. No barbell needed, no gym access needed, just dumbbells, but it still has all that other stuff in there as well.

So if you wanna go to the gym and use all that equipment you can too, it just has a mod in there. So nobody's excluded. Everybody with dumbbells now can follow every single program. Here's the ones that we've included with this mod and that now is 50% off for the next 24 hours. Maps and a ball, maps performance, maps aesthetic,

maps split and maps hit. Okay, all those programs, 50% off with a new at-home workout mod included for free. By the way, if you already have those programs, you get the mods anyway. It's there. Here's how you get the 50% off. Go to mapsfitinistproducts.com.

That's M-A-P-S fitnessproducts.com. Don't want to have to spell the whole thing. And then use this code for 50% off at home 50 that's ATH H O M E 5 0 no space for the discount. I Got to tell you guys something that's kind of funny Kinda. Oh well, I mean I so I should preface this the reason why this is funny is because it's never happened

10 years Katrina and I have been together you farted No, that's gonna be a break. I know. I'm like waiting for that because it's never happened. 10 years Katrina and I have been together. You farted. No. That's gonna be a break. I know, I'm like waiting for that. That still hasn't happened. I bet there's a lot of people that don't believe that. That's true. Yeah, he just, yeah, he rips them all on us.

Easy, easy guy. She listens to the podcast. Big time. We don't put it on the mic. I want to trump it. Yeah, easy, easy. Sometimes it's, so what brought this up, easy, easy. Sometimes. Yeah. So, so what brought this up actually, I don't remember who I was talking to if it was an interview

or just someone that was talking and asking me questions about Katrina and I's relationship and the last time that like her and I got into it or whatever. And I'm like, you know, there's nothing that really comes of mind. And that's not to say that we don't have our disagreements. And I was like, although I just recently in this last week,

I did get like the scolding or the look. And I don't read that, I've seen, I can count on one hand how many times like she's been this upset or whatever at me. And the other night, and I don't know why this happened because I don't do this. I'm not somebody who does this, but it just so happened to be, it might have been because

getting up in the middle of the night with Max or whatever. But it was one of those nights where he was having a rough time sleeping and he was going to Katrina and I were going back and forth taking turns to go put him back down. So we both are semi awake, I guess. It's like three in the morning or whatever and, you know, I'm laying there and I went the last time so she's getting up to go, to go sue them and she puts them down. And so I'm, I'm laying there and I hear her come back in, but I'm like half asleep and

I hear her make her way into the restroom and also and I hear this son of a bitch. You left the seat up? I left the seat up. The seat up. She fell in that. Wow. Oh, no. She came out. Perfect track record. Oh, well, that's what I think the only reason why that would happen.

I'm sure there's there's guys out there that are notorious for leaving up. I never do that. And I don't know why or how or maybe I was like sleepwalk, even when I do get up in the middle of my life, I'm always I never do that. And I don't know why or how, or maybe I was like sleepwalk, even when I do it, get up in the middle of the night, I'm always really good about that. And you guys know I openly admit about in the middle of the night when I pee, I sit down. So I don't know how this happened.

I don't know why that makes me very courageous of it. I admit that. I fix you guys laugh, I don't know why it makes you laugh. I just picture you. You know why? I just picture you have to sleep with your hand. You ever watch a little kid like tucking it out. Yeah, tuck,ing it down.

Yeah, tuck, holding it down like, oh yeah. With just a shirt on. I sleep naked, so there's no shirt on. That's what I'm walking around the house in this. You just put a, hold on, I say, you get up naked and you decide to put a shirt on. No, when I'm walking around the house before.

Is it long? Is it like a truck? No, 90. No, no, it's just the right length. You know what I'm saying? So when I lift my arms up, right? So, surprise, whoa. Hey, you know what?

So, you know when we go up to Tahoe and it's just us and we're working. So it's just guys, right? I do, I'm not gonna lie. I do like leaving the toilet seat up. I like that we all do that. And it's okay. We don't put, we, you do that.

Okay, that's fine. Nobody cares. It's just us, of course. Wait a second, wait a second. Back up here, there's three. Do you want me to put the seat down? No, no, there's three other guys here. Why don't you ask if they care?

I am, I'm asking you guys to ask here. Yeah, I care. I care, I care, and I care that you shit in the bathroom that is. Well, I care about that. I'm that you shit in the the bathroom that I care about that and sorry that that's ridiculous I would never think it is an assault. It's that is a present. I saw it on my liberty We own the house and you guys decided one of the bathrooms cannot be pooped it's the public bathroom No, it's because it's right in the living room right we're sitting there We don't need the I'm not gonna walk hell of far

Just because you guys decided this toilet like it's a quarter mile walk to the other bathroom You know what I'm saying go to your bed. You're there for the council. Look if I can't council of poo if I can't shit in every toilet Is it even my house? That's what I want? You know, I mean it feels like it's not it's not a matter if you can. You can, you're right. Okay, yeah, you can. We're not telling you you can't. It's like courtesy, right? It's like, yeah, it's like,

we'll see how far I can push it. Yeah. You know what, I will say this. This is always, this is a thought that I've had over the toilet seat controversy. Jessica literally wrote a note on the toilet to remind you. Yeah, I love her.

Yeah, she does. So here's my thought, right? If you are the one about to go to the bathroom, who's response, so you're about to go, right? Yeah. Where does the burden of responsibility fall on you who's about to use the toilet? So you set it up like you want it

or is the burden on the other person who they took care of themselves. You see what I'm saying? The burden is on the other person. Why? Because it's how you leave it. Well, I mean, I understand the leaving it clean and that kind of stuff.

Yeah, see, I don't feel like you're that guy either. I feel like you're the guy who pisses all over the seat and then leaves it out. Oh, no, no, no, no. I'm talking about preparing it. It's almost like, you know what I mean? It feels oppressive if you ask me. You're the one that wants to sit down.

I don't. I don't. I don't know your own. That being said, I put the seat down at home. So I lost that battle. Yeah. But I could talk about all the parts. But yeah, I just say,

but when we're all together with all the guys, you feel like I've waved my flag on that whole argument. Yeah, it's I don't even care. Whatever put it down. So are you the same way? Was that was that a thing that you need to be trained on to? I did have to get trained a bit. Well, just because of my old tendencies of being around,

cause I lived with a lot of just guys. Yeah, I just say you have fraternity and football and then you also grew up with a brother. So yes, I grew up in a house dominated by women. So there was more. It made a lot of sense. Yeah by women. So there was more... It makes a lot of sense. Yeah. Yes.

So I was trained at an early age that it's just like a respect thing for them. Yeah. And I've come around over the years. I was outnumbered as a kid. So I was like, I get it. I'll tell you another point of disagreement between Jessica and I, that sheet one, because I just, I gave in through the talent.

The direction that the toilet paper sits on the roll. That's important to people. Okay, whatever. Yeah. So here's, here's her point of view. Here's my point of view. She thinks that the toilet roll, the paper should be facing out, out, right? Yeah, right, rolls out.

Which, that's the default. I understand. That's the way it's supposed to be however You're gonna learn this soon my friend Adam when you have children in the house They hit it down and that's it's gonna happen. You're gonna get a toilet paper floor or potentially flooded So I can see you flip it because then they do this and it just spins and no toilet paper I feel like that was your defense with Jessica, but it's bullshit. That was just you making excuses.

Disprison? Yes. No, no. Yes, it was. I had two kids. No, I don't give you that bullshit. My son and my daughter both did that. Why, we'd go in the bathroom and I'd be like,

oh, this is nice. And you close a grigias use of toilet paper, but I said you use all of it. I'm like, no, we've got to stop using so much. They just spin it down. So you better be honest here. You know, so you consciously make an effort to turn it the opposite way. I did like, no, he's just not using so much. They just spin it down. So you better be honest here. You know, so you consciously make an effort to turn at the opposite way. I did. I used to.

I was actually, and I like you're lying. I swear on everything. I swear on everything. And it was, I just roll the dice. You're the guy who doesn't, you don't put the fucking toilet seat down, which is 10 times easier. But when you put a roll on, you make the effort to turn it back. Well, no, what happened was when my kids were little, and that happens, Doug.

He's telling me, he's telling me, he's telling me, he's telling me, he's telling me, he's telling me, Doug is looking at me right now with this grin on his face, that he is full of shit, we know you so well. Listen, a very, a partnership's are based off trust. No, so listen, remember that.

When I had, when my kids did that a couple times, that's it, I flipped them all, and then it became so automatic, I didn't think about it anymore. Now, we don't have little kids in the house anymore. Now, Jessica's pregnant, we're about to have a baby, which I didn't even worry until a baby can run around and do all that stuff,

but it was just automatic to put it that way, because my kid, literally, at least five times, trust me, you're gonna see this, you're gonna go in the bathroom, and the whole floor is gonna be toilet paper, or the toilet will be filled, cause they go like this and they realize that, and cause once you get more men, I'm going,

that's fun, it just spins down, so you gotta flip it, it's exciting. Or put it up high so they can't reach it. You know what I'm saying? That can become a problem, too. All right, let's talk about fitness, I feel like I'm getting a,

you get cornered. No, give me just a go. We're at an initial against me. I'm team Jessica on this one for sure. Thanks. You fuck She doesn't need any I brought up the other day about baseball, you know, and like how they're having this whole like they just started again Everything so I was curious as to the Astros because remember their whole thing about cheating You know and like how they were gonna I was curious as to the Astros because remember their whole thing about cheating, you know, and like how they were gonna headhunt and stuff.

Yeah, remember you guys told me about that. So this was like their first game and I guess like, what's the, the, Joe Kelly from, yeah, from the Dodgers yet. Like I know it is. No, it's, yeah, thanks, though. Um, he plays for the, he's already started. He's an outside, like headhunting and throwing balls that were gonna beam batters and everything.

Oh, wow. Yes, so they get a love that, dude. It's, I'm like, I'm actually like watch those games like and see if this trend continues to, you know, if other teams are gonna like punish them for, you know, cheating. Well, remember what they did, so I know a little bit about sports.

You guys remember what they, I was like, wow, he's chiming in. They, yeah, remember what they did. I don't know what the years were, but I remember it was, you know, Mark McWire, Jose Conceco, whatever. Where baseball was getting really low ratings. And all of a sudden, everybody started smashing home runs on steroids. Yeah, you know, I feel like, which was great. Yeah, I feel like they allowed that to happen to get ratings. Oh, 100% they did. Do you think they're gonna allow Crazy stuff to happen again and order to get more writing feel like it really yeah, why would oh? I it always is they always kind of do that right like that that was definitely turning a blind eye to that There was no there's nobody that was tied into baseball closely that was that thought Mark McGuire was not on steroids or Jose Cansego

Sammy Soci were not you ever watch You ever watch his before and after? Yeah, I mean, it's like you had like muscles on his high. You don't need to be an expert to be able to go like, hey, something looks really different here. You know, then all of a sudden his home runs are double and triple. I mean, out of the. So said one of his bats during that, that home run race broke open. And there was a cork in it too.

Oh, yeah, I don't know that. All levels. Yeah. Who is the one guy that played for the Giants? Everybody said he was an asshole. Barry Bond. Yes. Barry Bond, I saw a picture of him when he started

and then when he was crushing. Yeah, he's all skinny and slow. Okay, his head grew too though. Even his head grew. Now from the body. So like HGH. Yes. In the body building world, that's human growth hormone.

Okay. Steroids don't make your skull grow. Yeah. He looked bigger just everywhere. You know what I mean? When I look at this picture. Yeah, no, it happened. Oh, crazy.

I think that's a, I mean, here we go. We're going to get into sports conspiracies, right? Yeah. You guys, you guys, you just, I love it. No, I think there's a lot of things like that stuff like that, that just, they just brush on the road because it does. It gets viewers paying attention to it and watching it.

So I wouldn't be surprised if we see something very similar to that. Just a bunch of craziness. Yeah, yeah. There was conspiracies around things that were happening with the balls. Like dehydrating them was making them fly further and they found that out in Colorado. In fact, in Colorado, they had to put the balls in a humidifier, so there were so many home runs that were happening there. So there's stuff like that that I think happens

all the time. Oh, totally. And I'm sure, every time they go to check the picture and they find all these different types of, like kind of creams or like gels and things that they're using for their hands to manipulate the ball spin and all kinds of things. Is it like Vaseline, sandpaper and stuff like that?

All that stuff. See now, this is the kind of stuff that would make me want to watch because I love the science of this kind of stuff. How you can make the ball move differently through different techniques and stuff like that? I know you so well that I know that if you actually took the time to really dive into sports,

you would love it. You would love that. It's your dream. So we got to, so we can hang out, talk about, it's fucking sports. You got us into politics. It's time to get into sports.

I apologize for that. Yeah. Now you guys are stressed out as I am. I am. Every night. It reminds me of the science of the stuff. It reminds me, so you guys remember we were in,

I think it was, I wanna say Austin, we were in Texas altogether, and we were at this bar, and we were hanging out, and they had one of those circus punch machines. Do you remember that? I had the big bag on it, and you could punch it to see how hard you punched it.

And Justin, of course, he goes up to it and he blasts it. Did he hit it? And I don't remember what the number was. I hit that shit really hard. I'm like, what the fuck? That's a kid. He hits a number. I don't remember what it was. It was pretty impressive. That's pathetic. So I looked at the machine and I go over and I hit it and I top his number.

But it's pretty decent amount. And he was like, he couldn't figure it out. It's furious. So we went back and forth, back and forth. And I was doing something to make the inquiry. A little carnival trick came over here. Yeah, not even throwing a real punch, right? I bet it was like some like, I was throwing a real punch. You didn't down.

Like a haymaker. He was hitting it down because of the centrifugal, what is that? The physics of it, it goes down, it gained speed. Yeah, on the way up, and afterwards I had to tell him, because he was like, I could tell he wasn't gonna sleep. And I'm like, you know what I'm like?

I was so angry because I was like, dude, I had way more snap in that punch. I didn't do shit. Yeah. No way, Sal put you. I saw way. I put Vaseline in the ball essentially is what I do. Dude, I this this morning I worked out and just totally ran out of time.

There was stuff going on. Didn't have a whole lot of time. So my hour workout turned into a 20 minute workout, and I wanted to share this on the show. My favorite way to send a muscle building signal that is effective in a very short period of time, not effective all the time. This is a one every once in a while type of thing

that you can do, but what I did, normally what I do with my workouts, today here's what I was planning on doing, I was gonna do five to six sets per body part, I was going to be around the eight to ten rep range, rest about one and a half minutes in between sets, kind of a traditional workout, and I ended up with just 20 minutes, so instead of skipping the workout, what I did is I did one super intense, super set failure probioty part. That's it. So instead of doing six sets for chest back shoulders, you know, biceps triceps and legs, I did one for each of

the old. Hit it in could. Yeah. So what I did was like I do what I'll do is I'll do a single joint exercise to failure, immediately super seded by a compound movement to movement, but it's like intense. And, you know, for the listeners, not a great way to work out all time, it really loses its effectiveness after a few workouts. But if you do it one off here and there,

you actually, you don't lose any progress. In fact, sometimes you get a little spike in progress. Do you guys have any strategies like that if you have like little time? Well, I told you, that's how I utilize like hit training. Oh. You know, we talk a lot about the benefits of it and I know that there was a, and I remember there was a time, it was, I would say in the early 2000s when,

when hit got really popular. And every hit. Yeah, it was a hit, very good. Dead joke. Sorry. And I feel like all the trainers were training that way, including myself, that was like the new thing. Like studies came out and supported,

oh, it's great for fat loss and building muscle. And so everybody was doing it. Like anything else, body adapts, and then you see minimal to no results after you've been doing it for a while. But yet, it's still a very useful tool. And that's where I find it the best. Versus following that as a protocol all the time

or for extended period of time, is use it when I don't have an option. You know, use it instead of like, hey, this is a day, you know, I'm following hit. So because my friend told me where my trainer has got me following this hit program. And yet I have an hour to work out. Like, no, an hour to work out,

I'm gonna do a traditional lift. But like you today, those times happen frequently in my life where I'm cut to just 20, 20 minutes. That's when you do your hair. And that's when I love to do the circuit type of workout or that is when I like to just focus on one thing. So I might, and it just depends on what I think is, priority at that time for me

or what maybe I haven't done most recently. So I might actually on a day like that, so I was squat for all 20 minutes. And it's two of the most important things. I do squat or add overhead press either just two very effective exercises and just do multiple sets in a row. Or I mean, that's where actually I'll do barbell complexes, just similar to like the

whole strategy for circuit training, but like keeping it all confined to then in one place. So I just like if I'm trying to just go for like full on exhaustion mode, like I'll do something like that. Yeah. So I so one of my this ones that one you could try on your own, it's nasty though, is you either go leg extensions or CISC squats first, do them to fail, you're really squeeze get the quads to just light up, immediately afterwards go into a bar and squat and watch what happens,

but you gotta be careful, your squat weight needs to be way lower. Oh yeah. I've made that mistake, the first times I did this, I got under a bar thinking I was gonna be okay and buried myself. Because the muscles were already kind of prefarty. So that's what I did this morning,

and you do it every once in a while, you'll actually not see a reduction in progress. In every once in a while, see actually a little bit of a boost, but I don't let it get me too excited. Cause in the past I did this, and I noticed, yeah, I'm like, I'm gonna do this all the time. Yeah, then you get stuck in it. Told after about a week, that's it.

I don't get anything. I mean, that's it. I I'm like, I'm gonna do this all the time. Yeah, then you get stuck in it. After about a week, that's it. I don't get anything. I mean, that's it. I think the advice that I'm always giving people is that I know that this happens because it still happens to me. I know very well how to program. I know the pitfalls of following that. Yet, it's so easy to gravitate to the things you either like or the things that have recently showed you results.

And so I'm always challenging myself on that. Like, oh, you know, like this is what I want to do, but should I do that? You know, if I've been doing that for an extended period of time, one of the best things I can do is something different. And I think that's maybe one of the better lessons that I've ever learned in lifting is understanding that concept that, you know,

always kind of looking for that novel stimulus that, hey, I haven't trained this way in a really long time, it's a good time for me to do it. And the second part of that is once you find it and you feel the results, don't marry it. Yeah. Because that's where, that's where I used to get myself screwed up all the time.

Speaking of which, I wanted, you know, my hats off to Mike Matthews, he, you know, is one of his top selling products is Pulse. It's a pre-workout. So, over the list, it's a pre-workout supplement. It's got caffeine and theine and beta-alene and alpha-GPC and compounds in there are supposed to help you with focus

and muscle contractions, maybe improve a little bit of stamina while you're working out. But he has a stimulant-free version that doesn't have any caffeine. So the normal one, you can take either half a dose, which I believe is 175 milligrams of caffeine, or full dose, which is just 350, pretty hefty dose of caffeine. I'm personally sensitive to caffeine, and I like to cycle it anyway,

because if I use it every other day, I get great results. If I use it every day, I tend to not feel super great. So, obviously Legion is his company. They sponsor us. He sent us free stuff all the time. I've been trying his stimulant free pre-workout. Now, in the past, I've said that pre-workout's most the value has to do with the stimulants, the rest of it.

And I don't know if you're gonna really hiss them free pre-workout's not bad. It's not bad. Have you guys messed with it at all? The one without caffeine? Yeah, and I have both. I have both and it just depends on I do the caffeine one just to be honest. So I do, well, I do, so for me, I actually,

so I carry both and I like to have the caffeine one if I take it earlier in the day. If my workout is later in the afternoon, I do the stim free one. I just, I have found that, especially a dose that's like 300 milligrams of caffeine or more. If I do that much later than about 2 p.m. in the afternoon, the likelihood that I'm gonna be able to rest at night,

I notice a huge difference. And I tell you what, for years, I didn't really pay attention to this. And it wasn't until I prioritized sleep, we just did a whole episode on sleep and the benefits of that. So this really is something that's come full circle for me in the last five to six years

that I've really started to pay attention to is a lot of my behaviors early in the day, how it also affects how I get prepared for bed and sleep. And I've definitely isolated it down to one of the biggest offenders for me not being able to sleep, is having a high dose of caffeine later in the afternoon. And so. Yeah, I got to cut off right at two.

You do, huh? Yeah, I've been going through that same sort of a, you know, figuring that out about my own body and my own self. Like, at two, I, my sleep quality increases substantially. And I've gone beyond that, trust me, like, if you, because, you know, the morning I'm dragging and I'm just starting to kind of come to,

and then I just, I have a propensity towards caffeine drinks as I'm doing things and not even realizing that, oh, it's like three o'clock, it's four o'clock, that carries with me through the night, and then I have restless nights. Well, it's, and it's an interesting feeling that you get to because like someone like Justin and myself, we drink quite a bit of coffee and caffeine. It doesn't feel like, so I could have a three o'clock, four o'clock, you know, 300 gram dose of...

Milligram. Excuse me, 300 milligrams. Yeah, that'd be ridiculous. 300 milligram dose of caffeine. And it not feel like I'm raging or racing like crazy. It just kind of keeps me normal. Right. That's when you try to go to sleep.

But when I go to try to go to sleep, I just toss and turn. And I wasn't connecting those dots for the longest time. Because the stimulant didn't make me feel super wired when it hit me, I didn't think that, oh, this was affecting me eight hours later when I'm trying to crash, but it absolutely has. I've teased it out enough times to see that if I make sure I don't and one of the best

ways to do that is to keep both those on hand. So it's like, Hey, if I'm going to be working out late in the afternoon and I do want a little bit of a boost, but I don't want something as strong as like 300 something milligrams of caffeine, I'll use the stem free. If it's earlier in the day, I like the one. The other people that you know, that other people that one who should avoid stimulants are people who are dealing with hormone issues, especially women, or people whose bodies seem to be

overwhelmed with stress. If you've identified that your body's too much stress, too much stress on your body, you wanna reap the benefits of exercise, but you gotta be careful because exercise is also a stress. Throwing stimulants on top of that is like fire, gasoline on a fire, and it makes things much worse.

When I work with clients who are dealing with hormone issues or too much stress, one of the first things I do is I wean them slowly off caffeine because when the caffeine is in there, it's very difficult because it's just constantly telling the body to be amped or for the CNS to be stimulated. You know, you're giving props to Mike. I want to give props to you. I had an opportunity to watch your webinar that Eli is editing right now. Oh, cool. And it's really, really good. It kind of takes me back. Like, listening to you talk about all the pitfalls of trying to gain muscle as a young, as a young boy

and learning all the hard lessons. So I'm super excited. What day is that? Are you going live with that? Yeah. What is that dog? When's the webinar going? Monday. It is the third. So I believe that is Monday. Wait, that's the August, August third. All right. We'll double check that. And then what is the link for the. Wait, that's the August. August third. We'll double check that. And then what's the link for the web? This is obviously the listeners, if you don't know, it's free webinar similar to like what we did for Prime and Prime Pro,

register for it. If you make the times when it's live, we're on there live answering questions that people have between the three of us. I think we do a pretty good job of getting everybody that's on there. So it's all about how to build muscle if you are a hard gainer.

If you're that person where, you know, it's just, you struggle more with it than the average person. You find that your body doesn't respond super well. And you know what's funny about it is that, so we've already put it out on social media and talked about it, I think one of the time. We're getting a lot of female applicants,

people coming in who are women. And you know, a lot of, I think the fitness industry does a terrible job of talking to women who have trouble building muscle. Yeah. They don't inform them at all, but there are a lot of women out there that are just as frustrated as guys when it comes to building muscle

well it's the stick that's been around that forever i mean you guys know that we know taking clients on how many female clients that you would get that i don't want to get a bunch of big bulky muscle i just want to tone in firm so the idea of like you know a female being a hard gainer just sounds counterintuitive, but the truth is somebody who's trying to build a butt or shape their legs or sculpt their shoulders or tone their arms. It's all building muscle and it all falls in that category. If you struggle with that as a female, you fall in that category just like the young boy

who's trying to build muscle and so on. Yeah, it's interesting because you think about before that it was a lot of these runway models and everybody was looking up to these body types and trying their best to stay thin. And nobody is really promoting muscle and what it looks like. And when you have strength, how that changes your body in a positive way and also create shapes that are very ideal for women.

Yeah, it's funny because I know the majority of the population is interested, men and women are interested in fat loss, right? That's the number one target, right? But the male market that wants to build muscle has, they have resources, they do. Women don't have much. You know, if you're a woman and you go online

and you say, I'm a hard-gainer, know if you're a woman and you go online and you say I'm a hard gainer Every article you're gonna read or whatever you it's clearly targeting men And so I don't know if it's a huge market, but it's definitely under it's an underserved market and I can tell by the response That this this hard game. So that's what I do in this webinar. I really go through Training I talk a little bit about diet and the things that hardgainers should do to get their body to respond and what makes a hardgainer a little bit different than the average person.

We need to know, is it hardgainerwebinar.com? Is that it Doug? Yes. Alright, hardgainerwebinar.com and you can sign up and go check it out. Speaking of diet, one of you guys brought this up. I think it was yesterday and I didn't get a chance to ask you, because I didn't read the article,

but I heard one of you guys say that the UK made a law around junk food or something. Yeah, what the hell is that? So they passed a law, I'm gonna look it up real quick just so I don't misrepresent it, but they passed a law surrounding junk food, and okay, they banned advertising junk food on TV

before 9pm. So television now, there's no more commercials for anything that's junk food. So they're treating it like cigarettes, basically. Yeah, apparently, right? And they're, and then selling candy in checkout aisles will no longer be, I think they're going to regulate that. So there's not going to be candy in check. So what is, what's your thoughts on this?

Well, here's my thoughts. What are they going to consider junk food? Like, what are the parameters and how are food companies going to be candy in check. So what's your thoughts on this? Well, here's my thoughts. What are they going to consider junk food? Like what are the parameters and how are food? Companies going to maneuver around it, is it sugar content? Because they can move around that. Well, let's just for calories. Let's just for discussion and arguments say,

let's just pretend it's all the stuff that you do see in the, because that's common, right? We have that in our grocery stores. There's a, when you're in line, it is all gum candy in like Snickers bars and stuff. The whole thing is all candy. If it's just that, like what are your thoughts on that? Well, you know, being man, I think people

should make their own choices. I really do. And I don't know if you can force people into eating healthy by taxing and banning some foods over others. I also don't trust the people making those laws. So like, I'll give you a good example, right? We have our own food recommendations here in the US where they put out these nutritional guidelines

to promote better health. They were heavily influenced by lobbies. And so as a result of that, the recommendations were eat lots of grains. That's the super most important thing. And then you go up this food pyramid at the very top or whatever was subsidized. Yeah. And then it goes up. Yeah, we're meats and fats. And now we know that that's totally false. It can be the opposite and still be very, very healthy. And if we judge it based off of the result, if we literally just look at what happened

in the American population after all these guidelines came out, did it do anything, and there's zero evidence to show it to anything, people got fatter, people got sicker and less healthy. So I don't know. So I was gonna say that was a whole lot of fluff for no answer there. I feel like I'm for it. I mean, I think this is, I think this is a step in the right direction. Okay, I

do agree with you. Tyrant. Well, no, here's a thing. I don't think that it should be illegal. I don't know if I, I don't know if you read that it was heavily, it's being heavily taxed or not. I don't know if I know they didn't talk about that. But yeah, I didn't have. Okay. So I'm, and I'm not for that either. But do I think making it more difficult for kids to be able to grab real quick and to purchase or to be advertised to at a certain time? Yeah, and I think your analogy just in great, it's like cigarettes.

I'm not against people being able to have the right to go buy cigarettes, but I'm also I like the idea of it not my kid not being advertised to 24.7 when they're watching television or the when we're all waiting in line and we're stuck there because someone's got a million items in front of you. Well, I think looking at the data of how successful maybe that approach has been with cigarettes and you know kids seeing that as something to rebel and to do versus like it's sort of eliminated the you know the desire to to go in that direction like it'd sort of eliminated the desire to go in that direction.

Like it'd be interesting to see the date on that. Well, cigarette purchases have declined in the last two decades or whatever. Absolutely, it totally worked with cigarettes, but I don't think it's because, here's why I think it worked with cigarettes. I think it's because cigarettes got painted as gross. That's what stopped people from smoking.

What if we start painting junk food the same way? What if that we start to see a lot more education around obesity and eating high sugary content foods like that and it not being it? What if that's the direction? So here's the thing. Okay, so I'm a health and fitness guy. So I understand what they say that they're trying to do.

It's not just, I mean, it's process food is the big issue, but then again, if you, I don't trust the people trying to limit it. Now the thing with advertising to kids I get totally, like here's a deal, advertising's powerful. If it wasn't, it wouldn't be a trillion dollar industry worldwide. So, you know, I mean, part of me,

the part of me that wants things the way I want, almost feels like banning all advertising to children would be smart. Kids are not, they're not adult, you know, adults, they can't, you know, make legal purchases or excuse me, they can't sign contracts and stuff like that. So why are we advertising it all to children?

You know, that would be that side of me. But then the other side of me is the freedom side, which says, you don't raise my kids, I do. The government doesn't raise my kids, it's my job. And I've already seen what they do with when we give them power to teach your kids about what's right with them. But the thing about this though is that

we're not restricting anybody's freedoms. The kids can still go have candy. They're not being tax-expressant money for it. You are just making more barriers. It's just like having a law in place for an age limit to drink alcohol or cigarettes. It's just like, I like it. I think that it's a move in a better direction

than we've seen at all from any. Well, I don't like regulations either. And I thought something, I'm always like, I don't know about this in terms of like a full on policy, but you know, attacking the actual marketing of it is different to me than say like raising the taxes on it. There's a little bit of a difference. And then I'm thinking about me with my kids like checking out. And you know, that's like, there's a lot of fight there

that happens between parents and kids like because it's all like, it's surrounding you. And you're like, no, no, no, no. And I don't know if that, you know, that may help the shopping experience. Think about this. I mean, it is a form of advertising. The Snickers bars, okay?

The next time you guys are there, I'm gonna teach you. There's six inches off the ground. Oh, I know. They're not made for you to advertise to you. I mean, the highest one is at your belly button. No, that's true. Yeah, I mean, that is direct advertising to children

in a way. Well, here, let me give you another, let me point out something interesting about this, right? So they're gonna ban it on commercials before 9 p.m. Do you guys remember the last time you see, watch the TV commercial? Do you guys remember the last time you saw a broadcast? TV commercial? Do you guys remember the last time you saw broadcast? I'm all streaming now. Exactly. Yeah.

Art do kids. Okay, I got kids. They don't watch TV at all. Everything's YouTube and internet. They get, yeah, marketing on YouTube. Right. So, so there's nothing didn't they try it? I thought that I wasn't there something that came out for that about advertising to on kids channels. Well, yeah, there was, I don't know, there was some like sort of restriction is the type of products they were putting through there, but I don't think that was it. Right.

So what if that's the first, this is the first step, right? That's why it's a slippery slope. I don't know where it's going to end up. Well, I know, but is it a bad slippery slope? I mean, is it, if you, if the next thing happens, is they tell YouTube that you can no longer advertise Snickers bars on children's channels, is this, are you anti that?

Yeah, I don't know, I don't know. I mean, look, it pulls, would you take a stance somewhere? Interesting. You know why? Because it pulls at me for something I believe in. I'm a health and fitness person, right? So that, it pulls at me there.

But I don't wanna be a hypocrite. So I don't wanna be a hypocrite and say, just because I like that, you know, law, therefore, then it's okay. But if it's for something I don't like, then I'm gonna use the argument that they should not infringe on our choices. Right.

So I don't wanna be afraid. I don't think it's infringing on any freedoms here. Like there were not. It's freedoms of the companies to advertise okay so you just i guess yeah but i think that it's just putting in regulations or barriers of of marketing advertising and the ability that we can do the things that we can do now to to manipulate people and to uh... advertise to them

it's crazy and they're kids are getting bombarded with that and it's just making it that much more challenging to for parents to help help them make better choices. We'll see what it does. We'll see if it has a positive effect because look, here's what happened. I remember when they told us that. What do you think are some negative effects that could possibly have? Oh, the negative effects are we're allowing them now to have more and more control over what we do, what we can and can do or see and can't see. The negatives are who gets the power to do that and who are they being influenced by? Look, the other day I was, we were at the, I don't remember where we were driving, but we went to the gas station and I grabbed, you know, my candy weakness

or gummy bears, love gummy bears or gummy worms, right? And I'll have some gummy bears or gummy worms once a month maybe less than that And I grab the bag and I always love it because I look at it and it says a fat-free food You know, and you know what's funny about that natural that harkens back to the 90s and early 2000s when we were told that fat Was the enemy how did food manufacturers get around that they made high-sugar foods and on they said, fat free, and so people are like, oh, this is going to be healthy. What are their guidelines for junk food? How are food manufacturers going to go around that? And when they do go around that, is that going to solve anything at all, or just maybe cause what? We don't know what the unintended consequences are. Well, yeah, I see where you're going with this, but that's also a strategy towards, targeted towards adults, which again, I'm, okay,

for if you're 18 and you're too stupid to figure that stuff out, then that's on you, right? That's not towards kids. Kids don't read the label and go like, oh, daddy, this is fat freak. Can I have this gummy bear? Like, that doesn't happen. That's for the adults that are easily manipulated

to think that, oh, because it's fat-free or it's organic gummy bears. Now it's a good, right. Now that it's a healthy choice, that I'm not against. I do think that we are in an interesting time right now with the ability to market to kids so aggressively and to see some sort of barriers put in place to assist parents with helping their kids make healthier, better choices. I'm not opposed to that, and I'm very much so about our free drinks. I'm pretty much watching it from afar.

Yeah, here's a thing. You, all of us in this room are looking at it from our perspective, in the sense that we are very well informed with food and nutrition, with healthy, what's not healthy. It's hard to fool us with packaging and labels and false marketing, you know, if something says on it all natural, the average person might be like, oh, this is healthy, I know better, right?

I know better, I know what to look for. So do you guys. Here's the thing, I don't know if the people making these rules and laws are gonna be like us. And I don't, I can't say, in fact, I don't know if the people making these rules and laws are going to be like us, and I can't say, in fact, I would bet that they're probably heavily influenced by other lobbies that are going to make them do certain things. I remember when they passed some law with public schools here where they said that a vegetable had to get served with every school meal, and then they went around and classified pizza.

I mean, I so worried me is like this whole movement toward everything being plant based and that sort of infiltrating this whole thing of like now, classifying meat is sort of like a carcinogenic junk food, you know, and like that sort of taking it. Right, so I, so I, you're making a good point right now because it does, here's, here's another slippery slope

or a negative that could happen, right? They remove the candy bars, candy bars can't be there, but we approve lean pockets. Or something that's marketed as if it was a healthy item. We should have 100% they're going to do because their businesses, they'll find angles around all these laws. And then they have their hands, and then someone has their hands. They are making a kickback for it. But I wanna see that happen though. I'm actually curious to see what it does.

Yeah, I wanna take a look and see what happens. In the UK is a decent sized market. Not as big as America's, not even close, but I wanna see what happens. And whatever negatives happen there, I would bet that will be way worse in a much larger market like ours. Shhh.

Shhh. Shhh. Quick call. I'm going to win everything. a much larger market like ours. 30-day money back guarantee there is absolutely zero risk. So what is your waiting for? Go to mypromini.com and get started today! It's the motherfucking car! An English Landage! Quikwa. First question is from Jordan Lacey. Should I be changing my lifting tempo every time I phase into a new workout regimen. I like this conversation because tempo is one of the most

underrated ways of changing a stimulus from lifting weights. It's one that nobody looks at. You know, they look at, you know, reps is common, how many sets you do is common, changing the exercises is common, changing form less common, but still more common than tempo. I almost hear nobody ever talk about phasing with tempo, but I'll tell you something.

You do an exercise explosively or you do it slow and controlled. Completely different. Almost changing the exercise totally, completely. It's one thing that I've always gotten results from. I'll take an exercise and maybe I don't want to phase out of the reps necessarily or the exercise. So I'll just say to myself, you know, today I'm going to squat and instead of, you know, explosively driving up, I'm going to consciously take five seconds to go down and go up, feels completely different.

So I love this idea and I think it's a great strategy. Personally, I use it very similar to what we were just talking about in the intro with, like, hit. And, but the way I do it, it's not a time thing on this situation, it's kind of like a mood how I'm feeling, right? So, some days I'm going into a workout, I'm sure you guys can relate to this. And I feel powerful.

I was well fed, I'm well rested. I'm powerful. And my training has been consistent and the last few times I've trained, I may have seen some increases consistently and I'm like, I want to test my power. And so I'm going to do a more explosive type of lift where it's like a 111 type of tempo

and just see what, because I feel good. And then there's other times when I just feel achy and I'm tied, maybe I'm worn down a little bit and trying to be explosive or lift like max load, I just, I'm not feeling that today. So I'm gonna manipulate my tempo and do a very slow controlled lighter weight. So I love to use it like also like hit as,

now again, this is a Experience lifter understanding how this is a tool in my tool belt and and and trying to work it in my everyday life I think if I'm advising somebody who is learning how to program learning how to train This is probably one of the smartest strategies is you know pick it you change your phase Now you should also change your tempo and pay attention to the results from that, be consistent with it, measure it. But as you become more and more advanced and understand how to manipulate all these variables, I think this is another great way to day by day, pay attention to how you feel and utilize

this tool differently. Well, this was one thing that I thought was outlined somewhat smart in like the NASM and their whole pyramid of, you know, phasing of the stability phase, the strength phase, working your way up the ladder towards the power phase. And so if you're looking at it just specifically from a tempo perspective, I tended to utilize that concept when I would have somebody brand new. We're really slow. And a lot of times I'm just doing isometric exercises so they can really like great point. Deeply connect and feel how the, you know, whether body is in space and like which muscles

are actively involved, which ones like need to respond and aren't responding. And so we can really, you know, take the time to assess what's happening and pay attention, graduate them to a different tempo where now we're working a little bit more on strength, the rest periods a bit longer, but now we're actually like, you know, promoting a little more aggressive, you know, tempo. And then working our way up towards this explosive, like boom, we have to move quickly and moving quickly needs a really solid foundation

to be applied properly. Excellent point because I want to get into that little deeper. Slow tempo doesn't require as much stability and control as explosive tempo. So if you are not advanced, or let's say you do an exercise and you have a tough time feeling your target muscles or you have a tough time really yielding

the results you're looking for from a movement. So let's say you do squats and you notice, let's say you're somebody wants to build your butt doing squats and you're not really hitting the butt, you don't feel it in the glutes, it's not really responding. You're better off going slow and connecting than you are going explosive and fast. So there is a totally different feel

and the prerequisites are different. And I will say this, when I would train clients, more often than not, not all the time, but more often than not, I would focus more on a slower control tempo because it just doesn't require nearly as much skill and control. No, just that's a great point.

That's where like who we're talking to matters how I am. Absolutely. The questions being asked, would I change, I think that's a great, you know, just straight up for most people, that's a good strategy. You move into a new phase, you change the tempo along with whatever exercises or

rep ranges that you're changing. I think that's a smart idea. But to Justin's point, how I coach clients very similar, most people I did not mess with explosive type tempos until way later in their training. Until we've been training for a long time, they have very good body control and they have very good form and technique. Now we can play with that more regularly because they have that type of control and understanding of what we're trying to accomplish. More risk and also, you know, more reward at that point you've built the foundation of

it. So yeah, your body really responds during the power phase and you get a lot of the benefits from it, but you just gotta make sure that, you know, you don't do any damage leading up to it. Yeah, before you can go fast, you've got to be able to do it perfectly going slow. That's what I would say. Next question is from Strongwith, Jamie. Should I do cardio before or after my lifts?

Yeah, this, this I get this question all the time. Okay, it depends what you want. There's only one kind of person, I would say that should do cardio before the lifts. And that's somebody who is prioritizing endurance and stamina. If you're somebody prioritizing endurance and stamina, do your cardio first.

Everybody else will benefit from doing cardio after. Even people who want to maximize calorie burn, because here's the thing. When you compare on a time for time basis, 30 minutes a cardio to 30 minutes a resistance training, cardio does burn more calories in the moment. But the reason why resistance training still wins is because resistance training gets the body to adapt in a more favorable way for fat loss by speeding up your metabolism. So if we go back and we look at somebody who wants to burn body fat and they do the cardio first

when they have the most energy, therefore they put out the most energy while they're doing their cardio and then they lift weights after. They may burn more calories in that workout than if they did the weights first when they had the most energy and then the cardio at the end

when they had at least amount of energy. So somebody wanted to burn body fat would say, oh, well that's case closed. I'll do cardio in the beginning. I end up burning calories, more calories. Okay, you got to look at the big picture again. Then the hinder is your lifting. It does. The lifting is what speeds up the metabolism and sets you up for long-term fat loss. It sends a more favorable long-term signal to maintain a lean physique.

So even then cardio should be done at the end of the workout. Only if you want endurance, should you do cardio in the beginning? I don't disagree. I mean, that's exactly the same advice that I give you. You have to understand that when there's another thing too is that weights require so much awareness and body control when you're doing it. And to get the max benefits you want as much energy as you possibly can, you want as much focus as you possibly can, to get on a treadmill, okay, like a hamster

does not take a lot of effort to get the benefits of burning fat or burning calories. So prioritizing it after the workout, I think is beneficial for most everybody except for that exact person that you recommend. If you came to me and we are trying to increase our mile time, I'm trying to train for a marathon and my main priority is building my endurance, getting good at cardio or getting good at, you know, doing whatever equipment running or stairmaster or whatever

it is rowing, whatever it is that you're deciding to do for your cardio, you're trying to get good at that. That makes sense to do before everybody else. If you're doing it at all, it should be post-workout. Yeah, there's also the myth that still persists that you know, you're basically warming up the body by doing cardio before you get into the workout, which makes the blood flow, like creates more elasticity of the muscles, like all this kind of stuff,

where this is where we really tried to attack that with our prime and our prime program to show people how to actually set their body up and to activate certain muscles to set your body in positions so that way you have that advantage going into these compound lifts where you get the support system, the stability, but not necessarily we're not going

for this overall body approach of cardiovascular warmup. Yeah, a little bit of cardio before you work out is better than nothing for a warmup, but it's way, way, way less effective than priming. Priming is the way you should warm up. If that's the goal, if the goal's the warmup, prime, don't do cardio. If you don't know any better,

and your option is to go lift cold or do five minutes or 10 minutes on a cardio machine, then you add it a little bit better. Next question is from Marshall Arts 44. I'm bulking right now. Should I worry about getting my vegetables in during meals while trying to meet a higher caloric intake or just focus on the meat and potatoes?

Aren't potatoes vegetables too? Yeah. Yeah, I know. That doesn't count here. So here's the thing, let's start with essential and move down. Okay. What is essential? Fats, proteins, and then if bulking calories are essential. You can't, you're not gonna bulk or build if you don't have adequate calories.

One of the challenges with bulking, especially if you have a fast metabolism that, so I'm speaking from a position of like, I had a very fast metabolism. I know Adam can identify with this as well. You have to prioritize the calories first because otherwise it ain't going to happen. If I ate the vegetables first, it was hard enough getting enough calories when I wasn't focusing on the vegetables, let alone eating the vegetables first. Now here's where that can hurt you. If you start to have digestive issues or you get constipated, because you're not eating enough fiber from vegetables, then you're not going to bulk well either because when your digestion is off, good luck trying to eat enough calories, in which case I say listen to your body. But here's the thing,

you could go the rest of your life without eating vegetables. You can't go to the rest of your life without eating proteins and fats. So those are the essential things that probably should be focused on first. I think we've, it's been hammered on our heads that vegetables are good for us to the point where we think, and they are, I'm not saying they're bad.

I do, they do have health benefits. But now it's kind of the point where people think that that is the most important thing. It's actually not, you know, if you don't get it. That's a very common thought if you talk to people these days, like the most, the, the prioritize that food group over anything else right now because of all the information that they're getting bombarded with. And for the average person, that needs to eat less because they eat too many calories, kind of makes sense. But again, protein and fats are essential.

They're essential. If you don't eat enough of them, kind of makes sense. But again, protein and fats are essential. They're essential. If you don't eat enough of them, literally, and I'm going extreme here, but if you really don't eat enough of them, your body will fail to thrive. Now, that being said, here's an example where I love using things like supplements. Okay, here's where the organified green juice

is valuable to me. For somebody who, if I had a client who's saying that, like Adam, when, I know you're telling me that I should get all these vegetables in addition to all these, I'm having a hard time. I'm filling up like crazy when I have a big bowl of broccoli or have a bunch of asparagus, but I understand the benefits of getting those micro nutrients

and extra fiber and like, I know I wanna do that, but it's getting in the way of me hitting my targets calorie wise, then don't, and then this is where I would supplement someone and drink that. You still get the benefits of those micronutrients that you'd be getting from eating all those vegetables and drinking those calories is a lot easier. So I might have a client like this who is struggling to hit the calorie and take because they're filling up on green so much, and that might be someone that I utilize this. So that's a decent strategy so you don't feel like you're missing out on a lot of those

micro-nutrient and then you're also not feeling like you're filling up because you can't quite get the calories. Totally, totally. But again, if your lack of vegetable intake is causing you, you know, let's say you're a hard gainer and you're, you know, you need to eat 3,500 calories a day, which is not unheard of. In fact, I used to have to eat more than that to put on weight, but let's say you ate 3,500 calories a day.

That on an everyday basis can be a bit of a chore. And I know people listening right now who have problem with weight gain and they wanna lose weight, you're probably, you know, your eyebrow is probably lifting and you're thinking that this is ridiculous. I wish I had that problem, but it really is an issue for someone who's trying to bulk as a fast metabolism. It's a pain in the butt to eat 3,500 calories, for example, every single day.

You start to feel like you're force feeding yourself. If your digestion is off, you're screwed. If you get bloated or you're constipated, now you don't want to eat. You can't force yourself to eat more the amount of calories that you need to eat. That can happen sometimes with lack of vegetables. I've had clients like this where they had to eat a lot of calories since they were trying to gain and their digestion was off and then they were screwed. So we added vegetables to improve motility and digestion and voila, they were able to eat more. So at the end of the day, you gotta listen to your body as well. So if you find that prioritizing meat and potatoes

is actually hurting you because your digestion's off because you're not eating enough vegetables, then eat some vegetables first. Next question is from Pember is great. What do you feel was your best traits that gave you the most success in personal training? Yeah, I love this one because we're all a little different. Yeah, all of us are a little different and I could say that all of us were successful personal trainers. I can I'm gonna speak personally and then I think I'll talk about what I think the general

what makes trainers across the board successful but that for me personally, I really enjoy communicating with people. It's one of my favorite things to do. And I also genuinely love people. I find people fascinating. I love talking and discussing and watching and listening people.

I think they're the most fascinating thing in the world. And so personal training for me was so fun because I would train six to eight, sometimes 10 different people a day. And I would ask them questions about their jobs and their families and their opinions. And we would get wonderful discussions and debates. And it was so stimulating for me.

And I think that they found it enjoyable as well. And that was a great trait because most people, here's the hard truth. Most people don't genuinely find exercise enjoyable like I do or like Adam or Justin do. I love just the working out. I just love the way it feels. Even if it didn't give me any strength or calorie burn or whatever, I would do it anyway. I just love the way it feels. Even if it didn't give me any strength or calorie burn or whatever, I would do it anyway, I just love the way it feels. Most people don't find it inherently enjoyable,

they don't necessarily like the pain, they kind of learn to respect it and enjoy it a little bit. But the clients would show up, and I know this, they would tell me oftentimes it show up because they loved hanging out with me while I trained them. And we'd have these. So I knew that that was a trait that helped me a lot because when people were thinking themselves, I don't want to go to the gym.

But you know, I like seeing sales. So I'm going to go show up. Yeah, it was definitely a personality thing for me on some level, just being able to connect with people on a deep level, but also to make it fun and enjoyable experience for them. That was something that I definitely leaned heavy on, but also my journey specifically would always try to relate with each one of my clients in terms of what I was struggling with, what my kids, what my wife, whatever was going on in my life. There's a lot of parallels that people share. And that was always something I was trying to find that opportunity to, you know, at least like paint the picture of like how I was tackling a lot of these issues

or problems going on with me personally, but also my journey of learning and going off and learning new concepts and basically like going into these like certifications and then bringing back materials and idea and testing them on them, getting their feedback, they love to be involved with my learning curve and my learning journey and they reap the benefits of that. And so then we'd find ones that had relevance with them personally.

And I could really tailor in these workouts then based off of like, they come in how they feel, they tell me how they feel, like what's going on with their body, and I would adjust everything specifically with them based off of our communication. So that was, I mean, those two things, just making it enjoyable experience,

and also like that, they knew that I was always like trying to get better. I think that even though Sal mentioned that we're also different, there's a common theme here for sure with all of us. Two traits come into mind for me, and one of them, I think that's very similar to you guys, is that as a kid growing up, I remember, I had a lot of different friends. And of all my really, really close friends, I was the only one that kind of like hung out with all the different groups.

Like I had people that you would just not think that were part of my clique or that were like me that I was friends with. I had this ability to be a chameleon. I could be in different settings and with different types of people and get along with them and appreciate them and I liked them. And a lot of this, I just, I liked people. I liked meeting new people.

I found them interesting, even if we had polar opposite political views and religious views and thoughts on life and philosophy, like I was interest. I was genuinely interested in people like that and that started at a young age for me and it served me well in personal training. So I think that that was a big one. The other thing that I think really served me as a personal trainer was I was able to understand

really complex ideas and communicate that in layman's terms. I was able to read the studies, really complex ideas and communicate that in layman's terms. I was able to read the studies, I was able to read all the nutrition information that we were getting bombarded with. I was able to take that, and then I could communicate that to my clients in much simpler concepts that they could take

and then apply into their life. And, you know, early on, I didn't know a lot. I didn't have a lot of information. I wasn't extremely well read in my early 20s when I first started personal training. So I didn't have a ton of these super complex concepts. But what I was good at, it was taking the one or two things that I did learn and disseminating that down

to the most valuable information that I could provide for my clients and getting them to apply it in their life. Those two things probably serve me the most at being successful. So, you know, we've all worked with a lot of trainers. You know, I don't know how many I've worked with, but I've worked with quite a few. And then out of those people I've worked with,

I've worked with some that were very successful. There was one commonality among all of the successful ones. Besides a passion for people in fitness, I think that's automatic prerequisite. You gotta have a passion for people and for fitness. You just won't last personal training. You'll hate it. If you don't like people, you'll hate it.

Believe me, you gotta work. You know, most eight hour a day jobs, you give you the break to be by yourself or have some quiet time. You're training eight hour a day jobs give you the break to be by yourself or, you know, have some quiet time. You're training eight clients a day, you're on the whole time, you're on all eight hours and it's different people. And if you don't love people, you'll get annoyed real quick.

I seen it happen a ton of times. So of course, you gotta love people, love fitness. So that's a prerequisite. But there's one thing that I saw that all successful trainers had, whether they were loud and charismatic or quiet and consistent and, you know, functional focused or strength focused or male or female, doesn't matter. There's one thing that they all, all the successful trainers had in common. And that was, were they truly influential? Okay. Were they truly influential to their clients?

Were they able to communicate effectively on a regular basis to the person? Because consider what you're trying to do as a personal trainer. You're not just trying to train them when they come see you. If they see three days a week, that's three hours out of the entire week.

I don't know how many hours there are in a week, but there's a lot. And if they just saw you for an hour, three times a week, that's three hours out of the entire week. I don't know how many hours there are in a week, but there's a lot. And if they just saw you for an hour, three times a week, and then did nothing else and changed nothing else, you're not really successful. And then if you ever stop training them for whatever reason, and then they go back to doing what they were doing before completely, you failed.

You failed as a trainer. So the successful ones, were the ones that got good clients, got a lot of clients, but also the ones that got good clients, got a lot of clients, but also the ones that caused their clients to change fundamental things about their behaviors, how they ate, how they were active, how they viewed their bodies. And let me tell you what that takes. That takes effective, consistent, influential communication. You are literally a sales person the entire time you're training your client. I don't mean selling them like products and personal training.

I mean selling them concepts and ideas and how you can get them to understand what they need to do and also buy in to what they need. Because you're telling somebody who's eaten a particular way for their whole life and by the way, the way you eat is a big part of who you are. You're telling them to change a part of who they are

forever. You know, hard that is. That takes years of effective communication, not one session, but rather years of doing this. It took me a long time to be able to get really good at that point where I saw people get permanent results. So all the successful trainers that I know, and again, you look at Adam Justin and myself, and if you saw us in gyms, you'd see some differences,

and Justin's very different than I am in terms of how we present ourselves, but he was extremely successful. He was also very effective at getting a being influential with his clients. So that's the, I would say the number one thing that you should focus on if you want to be a successful trainer. Look, mine pump is recorded on video as well as audio,

so what's up everybody on YouTube? Mine pump podcast, come check us out. You can also find us on Instagram, Justin's at mine pump, Justin, I'm at mine pump sale, Adam's up mine pump at him. And then if you heard us talk about the Hard Gainer Building Muscle webinar that's gonna be live, August 3rd, but there should be some replays,

but show up live, We'll answer your questions. Sign up at hardgainerwebinar.com. There's no limit. So sign up and watch with friends. Get other people sign up. We'll see you guys there. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes MAPSANABOLIC, MAPSTERFORMENT and MAPSISTEDIC, 9 months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having sour, animal, and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com.

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